Namhlanje ndikuzisela iresiphi elula yesaladi, egqibelele kumaqondo obushushu aphezulu esiqale kuwo ukunyamezela ukufika kwehlobo. Kule meko yisaladi yequinoa, imbewu enezibonelelo ezinkulu emzimbeni. Iquinoa, nangona iyimbewu, inokusetyenziswa njenge-cereal. bucala ngasekhohlo ukutya okumnandi kakhulu Inepesenti ephezulu yefayibha, ikwasinika:
- potaziyamu
- magnesio
- umdlalo
- calcio
- intsimbi
- zinc
Esinye sezibonelelo zequinoa kukuba, njengoko besesitshilo, ukuba inokusetyenziswa ekhitshini njengesiriyeli, kodwa njengoko ingenayo i-gluten, ilungele abantu abanesifo esiqhekezayo. Ukongeza, iqulethe isalathiso esisezantsi kakhulu se-glycemic, esilungele abantu abanesifo seswekile. Oku kutya kunceda umzimba ukuba ulawule amanqanaba e-cholesterol. Kwaye umxholo wayo omkhulu wefayibha unceda ukuthintela ukuqhina.
Ngoko ke, Iquinoa ilungele naluphi na uhlobo lokutya. Nokuba kungenxa yokuba ufuna ukulandela ukutya okunciphisa umzimba, kuba ungutya imifuno, kuba uqhuba imidlalo okanye kuba ufuna ukutya ngcono, iquinoa kukutya okugqibeleleyo. Ukongeza, inokusetyenziswa kumakhulu iiresiphi, njengokuhambelana nenyama okanye intlanzi, kwisuphu okanye njengoko siza kuyipheka namhlanje, kwisaladi.
- 1 indebe yequinoa eluhlaza kumntu ngamnye
- 1 iavokhado evuthiweyo
- 1 i-tomato ephakathi
- imifuno emnyama
- ioli yeoli yomnquma eyongezelelweyo
- iviniga
- sal
- Kuqala sipheka iquinoa, umenzi ngamnye ubandakanya imiyalelo yokupheka, landela amanyathelo.
- Sivumela iquinoa ipholile ngelixa silungiselela ezinye izithako.
- Sihlamba iitumato kakuhle kwaye sizinqumle kwiityhubhu.
- Sisusa i-pulp kwi-avokhado kwaye siyinqumle kwiityhubhu.
- Sihlamba iminquma ngamanzi abandayo.
- Kwisitya sesaladi sibeka izithako.
- Sibeka iquinoa, iityhubhu zetumato, iavokhado kunye neminquma emnyama kuqala.
- Kwisitya esahlukileyo silungiselela ukunxiba.
- Sibeka amacephe amathathu eoyile, ityuwa kunye nepunipoon yeviniga, gxobhoza kakuhle ngemfoloko ukuze emulsify.
- Sinxiba isaladi ngalo mzuzu wokukhonza.